Weighted Pull-up: 5-4-3-2-1
Weighted Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Overhead Squat: 3-3-3 & Death By Burpees
Overhead Squat: 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Burpees
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
Photos by @robcwilson
Getting ready for Saimo by hanging some ropes. Thanks to Kris for the work on the ladder!
2 waves on Saturday for the Saimo WOD:
- 0930
- 1030
- Sign up in the gym!
Bent Over Barbell Row: 6-6-6-6 & 5 RFT: Power Snatches, Double Unders and Run
Bent Over Barbell Row: 6-6-6-6
Bent Over Barbell Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1-1 & FT: Rows, Thrusters and Knees To Elbows
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Thrusters and Knees To Elbows
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Knees To Elbows
Photo by @robcwilson
Bench Press 2-2-2
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @robcwilson
Back Squat: 2-2-2 & 5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges
Back Squat: 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges (35#25#)
* DB or KB farmer carry lunges (at your side)
Photo by @robcwilson
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal
As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP
Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches
Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)
Pt. 3: AMReps 2 mins: Assault Bike (Cal)
As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP
Power Clean (Touch & Go): 3RM & 10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar
10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar
10 rounds for time of:
Run 100m
2 Power Clean (Touch & Go), pick load
6 Lateral Burpee Over Bars
Photo by @robcwilson
Lifting: Ring Dips and Bent Over Barbell Rows & 2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups
Lifting: Ring Dips and Bent Over Barbell Rows
Ring Dip 5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups
2 rounds for time of:
30 Row Calories
30 Plate Overhead Walking Lunges (45#/25#)
30 AbMat Sit-ups
Photo by @robcwilson